High-protein turkey & pumpkin stir-fry

Recipe of the month: Protein-rich turkey & pumpkin stir-fry 

Autumn is often the time when healthy routines come under pressure: it gets colder, the days get busier, and before you know it, you are reaching for quick, less nutritious options. But precisely during this period, your body needs good nutrition to stay more energetic, become stronger, and remain mentally sharp. That is why this recipe is a real winner. It is quick, nutritious, high in protein, and ideal for anyone who wants to get fitter, stronger, and healthier — even if you are busy, have a family, or simply don't feel like spending a long time in the kitchen.

This dish is ready within 20 minutes, is full of protein for recovery and muscle building, contains a lot fibres Provides good satiety and is kid-friendly too. In short: a perfect autumn meal for busy professionals, athletes, and families.

What you need for this recipe (2 servings)

• 300 g turkey breast, cubed
  • 300 g butternut squash, diced
  • 150 g green beans
  • 1 red bell pepper, cut into strips
  • 1 small onion, chopped
  • 2 cloves of garlic, finely chopped
  • 1 tbsp olive oil
  • 1 tsp paprika
  • ½ tsp cinnamon (optional, autumnal!)
  • Salt & pepper
  • Fresh parsley

Recipe preparation time (15–20 min)

1. Heat the oil and sauté the onion and garlic.
2. Add the turkey and brown on all sides.
3. Add vegetables + herbs.
4. Bake for 10–12 minutes until the pumpkin is soft.
5. Garnish, serve, enjoy.

Nutritional values per serving (approx.)

• 420 kcal
  • 42 g protein (EN% 40)
  • 35 g carbohydrates (EN% 33)
  • 12 g fat (EN% 27)
  • 7 g fiber

Why this dish fits your goals

Turkey provides a substantial amount of protein that helps with muscle building and recovery after your workouts. The vegetables and pumpkin provide fiber, vitamins, and long-lasting satiety, which is ideal when you want to lose weight or create a healthier eating pattern. And because this dish is quick to prepare, it fits perfectly into a busy life where health is important but time is limited.

Tip: Make a double portion and save the rest for lunch or a quick meal later in the week.!

Reader challenge of the month

Make this recipe at least twice this month and experience how easy and delicious healthy eating can be, without extra time or effort. Every healthy choice counts — and this dish makes it very simple for you.

Ready for the next step in your health?

Do you want more quick, healthy recipes and practical tips to become fitter, stronger, and more energetic? Or do you want personal advice on nutrition, training, and lifestyle?

Then sign up for an introductory meeting including a body & vitality check at RWIJK GYM. Together, we will look at your goals and how you can work towards them as quickly as possible. You are most welcome!

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